dvsness, dedication and desire

meal 1
7am

green mag
3 egg whites
1 cup oats
1 scoop vanilla substance
1 1/2 tbsp strawberry jam
multi

cal - 506
pro - 42.5
car - 71.4
fat - 6
fib - 8

meal 2
10am

prolab lean mass - cinnamon
1 serving kashi tlc crackers

cal - 520
pro - 43
car - 62
fat - 11
fib - 6

meal 3
1pm

6 oz chicken breast
1 tsp olive oil
1/4 egg
1/4 cup breadcrumbs
1 1/4 cup brown rice
1 tbsp salsa

cal - 679.5
pro - 59.7
car - 79.6
fat - 11.6
fib - 5.7

meal 4
4pm

6 oz chicken breast
1 tsp olive oil
1/4 egg
1/4 cup breadcrumbs
1/2 serving kashi tlc crackers

cal - 476
pro - 55.6
car - 32.4
fat - 11.1
fib - 2.3

meal 5
7:30pm

6 oz chicken breast
1 tsp olive oil
1/4 egg
1/4 cup breadcrumbs
1 cup brown rice
1/4 cup sauce

cal - 635
pro - 59.7
car - 70
fat - 11.4
fib - 5.3

meal 6
10:15pm

3 tbsp nat pb
1 scoop sustain

cal - 405
pro - 33.5
car - 13
fat - 25
fib - 5

totals:

cal - 3221.5
pro - 294
car - 328.4
fat - 76.1
fib - 32.3

meal 1
7am

green mag
1/2 cup oats
1 tsp psyllium husk
1 scoop substance - chocolate
3 egg whites
multi

cal - 321
pro - 37.5
car - 34.9
fat - 3.5
fib - 9.5

meal 2
10am

1/4 cup almonds
prolab lean mass - vanilla

cal - 560
pro - 46
car - 46
fat - 23
fib - 8

meal 3
1pm

6 oz chicken breast
1/4 egg
1/4 cup breadcrumbs
1 cup brussel sprouts

cal - 462
pro - 58.1
car - 35
fat - 10.4
fib - 5.3

meal 4
4pm

6 oz chicken breast
1 cup spinach

cal - 262
pro - 50
car - 3
fat - 3
fib - 1

meal 5
7pm

6 oz cube steak
1 tbsp nat pb
g-tek

cal - 424
pro - 52.3
car - 3
fat - 21.4
fib - 1

meal 6
10pm

bodytech protein pudding - chocolate
1 cup 1% cottage cheese

cal - 325
pro - 57
car - 10
fat - 5
fib - 1

totals:

cal - 2354
pro - 300.9
car - 131.9
fat - 66.3
fib - 25.8

3 1/2 more weeks till i start cutting, thank goodness.

5:30am
122 lbs

xtend and substance sipped throughout workout.

seated db press
25sx10, 25×10, 25×10

*superset*

upright bb row
45×10, 45×10, 45×10

1/2 rep db laterals —–while holding 8 lb db parallel in non-working hand
30×10, 30×10, 30×10

*superset*

full range db laterals ——–while holding 8 lb db parallel in non-working hand
12×10, 12×10, 12×10

rev pec dec
45×12, 52.5×10, 52.5×10

*superset*

machine lateral raise
30×12, 37.5×10, 37.5×10

delts feel thoroughly abused. just to clarify the 1/2 rep and full range lateral supersets, they were performed more like dropsets, one side doing both movements before moving on to the other. it’s amazing how heavy a little 8 lb db can get after a while!!

meal 1
7am

melting point ———–last dose
green mag
4 egg whites
2 eggs
3/4 cup spinach
multi

cal - 250.5
pro - 29.5
car - 5.5
fat - 10
fib - .5

meal 2
10am

1/4 cup almonds crazy day at work. grrrrrrrrr.

cal - 170
pro - 6
car - 6
fat - 15
fib - 4

meal 3
11:40am

6 oz buffalo
1 cup broccoli

cal - 246
pro - 48.2
car - 4.6
fat - 3.4
fib - 2.6

meal 4
2pm

grilled tofu salad from the pump energy food

cal - 203
pro - 21.4
car - 7
fat - 11.9
fib - 2

meal 5
4pm

6 oz salmon sashimi (estimated)
1 cup romaine
1/4 cup cucumber

cal - 362.5
pro - 38.8
car - 1.7
fat - 21.1
fib - 1.2

meal 6
7:20pm

6 oz chicken breast
1/8 cup sauce

cal - 239.5
pro - 48.6
car - 1.4
fat - 3.1
fib - .5

meal 7
10:30pm

4 egg whites
1 scoop substance - chocolate
2 tbsp nat pb

cal - 368
pro - 45
car - 9.2
fat - 16.5
fib - 2.5

totals:

cal - 1839.5
pro - 237.5
car - 35.4
fat - 81
fib - 13.3

5:30am
122 lbs

xtend sipped throughout workout.

slow negatives on all movements.

seated cable row - full stretch
6×6, 80

db row
4×6, 40

bb row - rev grip
4×6, 80

bb curl - rev grip
4×6, 40

cable curl
4×6, 60

slow negative on reverse grip bb curls hurt like hell! i always get ridiculous bicep pumps on back/bi week. they’re not worth mentioning anymore.

it was supposed to be low carb, but i was craving junk pretty bad. i added a lean mass after dinner, which threw me off, but it kept me from doing real damage. besides, i’m bulking!

meal 1
9am

green mag
melting point
6 oz chicken breast
1/4 egg
1/4 cup breadcrumbs
1/2 cup sweet potato
multi
e-bol

cal - 441
pro - 55.1
car - 40.1
fat - 5.2
fib - 4

meal 2
11:30am

4 egg whites
1 egg
1 cup spinach
1/4 cup sauce
1 tbsp parmesan
1/2 cup brown rice

cal - 325
pro - 28.4
car - 31.9
fat - 8
fib - 3.3

meal 3
2:30pm

6 oz buffalo
3/4 cup broccoli
1/4 cup sauce
1 tbsp parmesan
e-bol

cal - 278
pro - 50.7
car - 7.3
fat - 5.5
fib - 2.5

meal 4
5pm

labrada cookie bar
melting point

cal - 370
pro - 30
car - 35
fat - 13
fib - 3

meal 5
7pm

6 oz chicken breast
1 cup spinach

cal - 262
pro - 50
car - 3
fat - 3
fib - 1

meal 6
7:40pm

prolab lean mass - cinnamon
e-bol

cal - 390
pro - 40
car - 40
fat - 8
fib - 4

meal 6
11pm

1 scoop sustain

cal - 105
pro - 20
car - 4
fat - 1
fib - 2

totals:

cal - 2171
pro - 274.2
car - 161.3
fat - 43.7
fib - 19.8

7:30am
122 lbs, gakic

xtend and substance sipped throughout workout.

giant sets!!! i went through all 5 movements before starting over.

squat - narrow stance, top 1/4 removed
95×15, 95×15, 95×15

walking lunges
50×24, 50×24, 50×24

hack squat - wide stance, top 1/3 removed
70×12, 70×12, 70×12

hammer strength seated ham curl
55×15, 55×12, 55×15

hammer strength leg ext
25 e legx12, 25sx12, 25sx12

that was one of the fastest most difficult things i’d ever done.

meal 1
9:30am

melting point
prolab lean mass - vanilla
multi
e-bol

cal - 390
pro - 40
car - 40
fat - 8
fib - 4

meal 2
11am

3 tbsp ww pancake mix
3 egg whites
1 1/2 scoops substance - vanilla
1/4 cup raspberries
cinnamon
sf syrup

cal - 322.5
pro - 46.8
car - 33.7
fat - .5
fib - 4.1

meal 3
2pm

2 servings ww pasta
1/4 cup sauce
4 1/2 oz chicken breast
1/4 cup breadcrumbs
1/4 egg
1 tbsp parmesan
1 cup brussel sprouts
e-bol

cal - 762
pro - 61.2
car - 122.8
fat - 9.3
fib - 17.8

meal 4
5:20pm

2 slices pumpkin seed cranberry bread
2 tbsp nat pb
1 tbsp jam
3/4 cup sweet potato
1 scoop substance - chocolate
melting point

cal - 598.5
pro - 38.5
car - 70.1
fat - 18.7
fib - 10.5

meal 5
8pm

6 oz chicken breast
1/4 egg
1/6 cup oat flour
1 1/2 cups brown rice (cooked measure)
1/2 cup pineapple
2 tsp soy sauce
garlic, sesame seed and chili powder

cal - 681
pro - 59.2
car - 90.1
fat - 8.5
fib - 7.7

meal 6
10:30pm

3 egg whites
1 whole egg
1/2 cup 1% no salt cottage cheese
1 scoop sustain
e-bol

cal - 326
pro - 53.5
car - 8.9
fat - 7
fib - 2

totals:

cal - 3080
pro - 299.2
car - 365.6
fat - 52
fib - 46.1

it appears that the appetite is back in full swing indeed! i should really stop breaking 3k.